Biceps training is the easiest thing to do in the gym, right? It doesn’t take much thought, supposedly, which is why you see dozens of guys throwing 10-pound plates on the bar and curling as if it’s about to be outlawed.
The Problem
They’re not getting any stronger. The guys standing there doing barbell curls with dimes on the bar today will be doing the same thing a year from now because they haven’t figured out how to get stronger.
The seven-step approach we’re offering here will jack up your bicep workouts immediately.
1. Grip Selection
A wide grip means more tension is placed on the short head of your biceps, while a narrow grip focuses on the long head. Work both by changing your grip with every set.
2. Get Bent
The moment arm or force production of a barbell curl is greatest between 80 and 100 degrees of elbow flexion. This is where you produce the greatest amount of torque. For more force production to handle heavier loads, keep your arms slightly bent at the start of each rep.
3. Stay Tucked
Don’t let your elbows rise up or allow your shoulders to assist with the lift. You’ll develop less force in your biceps.
4. Retract
Keep your shoulder blades pinched together and back to restrict the amount of tension placed on the AC joint in your shoulders.
5. Kill The Momentum
Lift and lower the barbell in a controlled manner without swinging it. This will help you recruit the optimal number of muscle fibers for both growth and strength development.
6. Switch It Up
Change your rep counts each week to challenge the different muscle fibers in your arms.
7. Less Is More
Remember you are training your arms when training your chest and back. Most of the biggest guys we know who have monster arms do fewer sets for their biceps in a month than many newbies do in one session. If you want to get big arms, train them intensely for few sets and give them plenty of rest!
The Workout
| EXERCISE | SETS | REST | |
|---|---|---|---|
| Barbell Curls | 3 | 5 - 15 * | 60 Sec |
| Hammer Curls | 3 | 10 - 20 * | 60 Sec |
| Seated Incline Curls | 3 | 7 - 14 * | 60 Sec |
| Bicep Curls (21s) With Ez-bar | 2 | 21 | 120 Sec |
| * Vary your rep range from low to high each week. | |||
Perform between five to seven reps one week, then ramp it up to 10 to 20 the next.
Author: Michael Camp
Copyright Weider Publications
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